Glycemic load (GL) is a measure that takes into account both the quality of carbohydrates in a food product and the quantity of carbohydrates in one serving. This measure helps to assess the real impact of the product on blood sugar levels.
GL is calculated as the product of the glycemic index (GI) of the product and the amount of carbohydrates in a serving (in grams), divided by 100.
Glycemic index is a measure of the speed at which carbohydrates in a product are converted into glucose and raise its level in the blood.
The glycemic load of products is classified as follows:
Low GL: 10 or less
Medium GL: 11 to 19
High GL: 20 or more
Importance of Glycemic Load in the Keto Diet
In the keto diet, maintaining a low blood glucose level is key to sustaining a state of ketosis.
By choosing foods with a low GL, you can avoid sharp spikes in blood sugar, which helps maintain a stable level of insulin and promotes better appetite control.
In addition, foods with a low glycemic load are usually rich in dietary fiber, which also contributes to prolonging the feeling of fullness and maintaining digestive system health.
To maintain ketosis, it is recommended to choose foods with a low glycemic load.
Examples of Foods with Low Glycemic Load
Foods that fit well into the keto diet and have a low GL include:
